Tofu vs. Basil — In-Depth Nutrition Comparison
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Differences between tofu and basil
- Tofu has more iron, calcium, and selenium, while basil has more vitamin K, vitamin A, manganese, copper, vitamin C, folate, and vitamin B6.
- Basil's daily need coverage for vitamin K is 344% higher.
- Basil contains 30 times less selenium than tofu. Tofu contains 8.9µg of selenium, while basil contains 0.3µg.
- Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of basil is 70.
The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Basil, fresh.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +97.7% |
| Contains more IronIron | +69.1% |
| Contains more PhosphorusPhosphorus | +73.2% |
| Contains more SeleniumSelenium | +2866.7% |
| Contains more MagnesiumMagnesium | +113.3% |
| Contains more PotassiumPotassium | +143.8% |
| Contains more CopperCopper | +99.5% |
| Contains less SodiumSodium | -42.9% |
| Contains more ManganeseManganese | +89.8% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +138.2% |
| Contains more CholineCholine | +152.6% |
| Contains more Vitamin CVitamin C | +17900% |
| Contains more Vitamin EVitamin E | +7900% |
| Contains more Vitamin B2Vitamin B2 | +46.2% |
| Contains more Vitamin B3Vitamin B3 | +362.6% |
| Contains more Vitamin B5Vitamin B5 | +207.4% |
| Contains more Vitamin B6Vitamin B6 | +229.8% |
| Contains more Vitamin KVitamin K | +17183.3% |
| Contains more FolateFolate | +353.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.4µg | 414.8µg | 344% |
| Vitamin A | 264µg | 29% | |
| Iron | 5.36mg | 3.17mg | 27% |
| Manganese | 0.605mg | 1.148mg | 24% |
| Copper | 0.193mg | 0.385mg | 21% |
| Vitamin C | 0.1mg | 18mg | 20% |
| Calcium | 350mg | 177mg | 17% |
| Selenium | 8.9µg | 0.3µg | 16% |
| Polyunsaturated fat | 2.699g | 0.389g | 15% |
| Folate | 15µg | 68µg | 13% |
| Protein | 8.08g | 3.15g | 10% |
| Vitamin B6 | 0.047mg | 0.155mg | 8% |
| Magnesium | 30mg | 64mg | 8% |
| Fats | 4.78g | 0.64g | 6% |
| Phosphorus | 97mg | 56mg | 6% |
| Vitamin E | 0.01mg | 0.8mg | 5% |
| Fiber | 0.3g | 1.6g | 5% |
| Potassium | 121mg | 295mg | 5% |
| Vitamin B3 | 0.195mg | 0.902mg | 4% |
| Vitamin B1 | 0.081mg | 0.034mg | 4% |
| Choline | 28.8mg | 11.4mg | 3% |
| Saturated fat | 0.691g | 0.041g | 3% |
| Calories | 76kcal | 23kcal | 3% |
| Vitamin B5 | 0.068mg | 0.209mg | 3% |
| Vitamin B2 | 0.052mg | 0.076mg | 2% |
| Monounsaturated fat | 1.056g | 0.088g | 2% |
| Carbs | 1.87g | 2.65g | 0% |
| Net carbs | 1.57g | 1.05g | N/A |
| Sugar | 0.62g | 0.3g | N/A |
| Zinc | 0.8mg | 0.81mg | 0% |
| Sodium | 7mg | 4mg | 0% |
| Tryptophan | 0.12mg | 0.039mg | 0% |
| Threonine | 0.402mg | 0.104mg | 0% |
| Isoleucine | 0.435mg | 0.104mg | 0% |
| Leucine | 0.713mg | 0.191mg | 0% |
| Lysine | 0.452mg | 0.11mg | 0% |
| Methionine | 0.108mg | 0.036mg | 0% |
| Phenylalanine | 0.428mg | 0.13mg | 0% |
| Valine | 0.446mg | 0.127mg | 0% |
| Histidine | 0.221mg | 0.051mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +156.5% |
| Contains more FatsFats | +646.9% |
| Contains more CarbsCarbs | +41.7% |
| Contains more OtherOther | +108.3% |
~equal in
Water
~92.06g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1100% |
| Contains more Poly. FatPolyunsaturated fat | +593.8% |
| Contains less Sat. FatSaturated fat | -94.1% |